1. HOW TO RECOGNISE & MANAGE YOUR STRESS
BEWARE STRESS
HOW TO RECOGNISE & MANAGE YOUR STRESS

2. Aims:
To help you to understand stress
To help you to cope with stress

3. OBJECTIVES: Help you to notice what stresses you
Help you to notice when you feel stressed
Understand that some stress is normal and healthy
Help you to find ways to cope with stress
Help you to know when to seek help and support

4. What is Stress?
A state of mental or emotional strain or tension resulting from adverse or demanding circumstances
Oxford Dictionary

5. Stress Puzzle!

6. Individual stress Life Events Bereavement Money problems
Relationship difficulties/abuse
Exam stress
And many more (you may have some of your
own in mind)

7. Global stress Major Disasters such as: Terror attacks Flooding
Earthquakes
Credit Crunch

8. What
can
You
see?

9. What
can
you
see?

10. Response to Stress
How an individual reacts to stress a stressful event or situation
How stress can effect the body

11. Responses to Stress – Behaviour
Alcohol/Drugs
Sleep disturbance
Compulsive behaviour
Changes in appetite
Aggression/Irritability
Crying/Emotional
Withdrawing
Absenteeism
Can you think of any of your own stress responses?

12. Emotional Effect Anxiety/Depression Anger Hurt Shame/Embarrassment
Suicidal Feelings

13. Examples of physical Symptoms
Headaches
Palpitations
Aches & pains
Nausea
Butterflies in stomach
Dry mouth
Stomach pain
And many more…

14. Thinking Patterns “I must perform well” “I must have what I want”
“Others must approve of me”
“Its always my fault”
“I always fail”
“They are talking about me”

15. The Stress Chemicals
Three Chemicals released in the body in times of stress
Adrenaline
Noradrenaline
Cortisol

16. Consequences Possible health problems associated with stress
Addiction (alcohol/drugs)
Skin rash/Skin problems
High blood pressure
Burn out / Fatigue
Irritable bowel syndrome
Flu/common cold
Lowered immune system
and many others

17. Stress can be good We need our stress response
Helps us to act, motivates us, gives us energy
Stay safe
Alerts us when things are not right
Becomes a problem when it is out of balance

18. Exercise
Time Exercise

19. Time Management
Understand what you are being asked to do. If you don’t understand ask
Use of academic year planner to help manage assignments/course work
Plan assignments do not leave until the last minute
Back up all assignments/course work on your computer/memory stick

20. Exercise
Stress Release Exercise

21. Ways to Manage Your Stress
It is important if you are feeling stressed or under pressure to find something that works for you in helping you lessen your stress levels.
Here are some ideas:

22. Managing stress Go and do something that makes you happy/have fun
When you are feeling good you are not feeling stressed. Doing something you enjoy gives you time away from your stress.
Talk to someone you trust
Talking to someone about how you are feeling can help you to deal with and work through your stress. Having someone to support you can make stressful situations feel more manageable and can also help you to find other more positive ways of viewing your situation.
Exercise regularly
Regular exercise makes you feel good about
yourself. It can have a positive effect on the
physical symptoms of stress and give you breathing
space and time away from stressful situations.

23. Managing stress Eat healthily
Having healthy eating habits helps to boost your immune system make your body more able to deal with stress.
Be kind to yourself
Don’t be too hard on yourself, if you make a mistake learn from it and move on. If you are not feeling well look after yourself, give yourself time out.
Take things a step at a time
Whatever it is you need to do or achieve take it a step at a time Be Be clear about what it is you need to do, ask for help if you are not sure. Plan your work. Stick to deadlines. These measures will stop you from becoming overwhelmed.  
Notice your achievements
It is really easy to notice when things are not going well. Be positive, what is going well in your life? Take time to reflect on and notice all the things you do well no matter how big or small.

24. Managing stress Say no Sleep well
Make sure you get enough sleep. A lack of sleep can be detrimental to your level of concentration and can also make you feel unwell, which can heighten your stress levels. Getting enough sleep makes you more able to deal with and respond appropriately to pressure.
Learn to relax
Relaxation can help us feel more able to deal with our stressors and gives us time out from physical and emotional stress Learn to meditate, try some deep breathing exercises, read a book or listen to music.
Say no

25. Where to go for Help Counselling Service (VLE) Doctor / G.P.
Progress Coach
Tutor
External Organisations
Friends
Family
Financial Support Team
Careers Advisors etc

26. Questionnaire Issue Evaluation Questionnaire
(Send back a copy of the total course collated results to the Counselling Service)

27. Dolphin stress text
The photo below has 2 almost identical dolphins in it. It was used in a case study on stress level at St. Mary's Hospital. Look at both dolphins jumping out of the water. The dolphins are identical. A closely monitored, scientific study of a group revealed that in spite of the fact that the dolphins are identical, a person under stress would find differences in the two dolphins. If there are many differences found between both dolphins, it means that the person is experiencing a great amount of stress.
Look at the photograph and if you find more than one or two differences it's time for you to take a holiday.